Mornings are always a busy time. There are ways to have breakfast in a hurry!
Did you know that nearly 40% of Canadians skip breakfast? Eating breakfast is an important way to improve our health. Research has found that eating nutritious breakfasts are related to:
- Lower levels of obesity and overweight & lower weight gain across time
- Better control over appetite
- Improved intake of Calcium, Vitamin D, potassium and fibre
If the major barrier to eating healthy breakfasts is time, how can we add breakfast into our morning routine? Great Question! Let’s talk about some strategies for healthy eating for rushed mornings.
Freeze it: Prepare meals in advance, so all you have to do is defrost! (ex. Homemade muffins)
Portion it: Pre-portion food in containers the night before
- Example 1: Breakfast smoothie- put everything in blender night before
- Example 2: Parfait- portion yogurt, granola and frozen fruit in container to bring to work
Cook before: Cook everything up the night before when you prepare dinner
- Example 1: Boiled eggs in container, with 1 fruit and 1 whole wheat pita or slice of bread
What does a healthy breakfast look like?
Stumped for ideas? Have no fear! Here are some delicious breakfast recipes:
Yummy Berry Smoothie:
Make a homemade smoothie in the morning with fresh or frozen fruits. Place all the ingredients in the blender the night before, so all you have to do is blend it up! Recipe
Zesty Cranberry Oat Muffins:
These muffins are sure to go fast! Mix together fresh or frozen cranberries, lemon zest and oats for a flavorful muffin. The muffins can also be frozen in a batch and de-frosted as needed. Recipe
Make-ahead berry breakfast parfaits:
This is another great grab-and-go breakfast idea! All you have to do is combine the ingredients in a sealed container the night before, and bring with you to work! Recipe
Overnight Apple Pie Oatmeal:
Finding Oatmeal boring? Well it doesn’t have to be! Try this flavourful oatmeal recipe with maple syrup, vanilla, and cinnamon. This will have your taste buds singing! This is a make-ahead recipe that you can leave in your fridge the night before. Recipe
This breakfast burrito will keep you full for a busy morning on the go. Scramble up your eggs, add some colourful veggies and cheese, and wrap it up in a whole wheat tortilla- a delicious breakfast on the go! Recipe
Look here for more great recipe ideas: www.Cookspiration.ca
How does this sound? Write up some healthy eating goals for this week on ways to make your breakfast healthier.
My Challenge for this week:__________________________________________
Example: This week I plan to add a 3/4cup of yogurt to my breakfast with a homemade muffin and banana
Remember; keep it SMART (Specific, Measurable, Achievable, Realistic, and Timely)